SPOON MAN
Team of 2
3 Rounds
60 Push Jerk 135/95
60 Sumo Deadlift High Pull 95/65
-rest 5 mins-
10 rounds
50 Lateral Bar Hops
2 Rope Climbs
Cash out
150 Cal Echo or 120 Cal Row
COMP
Gingerbread Man
Team of 2
3 rounds
100ft handstand walk
30 DB snatch 70/50
-rest 5 mins-
10 rounds
50 double unders (each)
2 legless rope climbs
Cash out
150 bike cals
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3